Transcripts
1. Welcome!: You have been sold a lie
of a balanced lifestyle. Balanced lifestyles lead to
balance results, mediocrity. In this course, I will teach you how to
live a lifestyle of extreme concentration and focus that last one to three months, getting more work done in
the year of regular life. This is monk. My name is cheetah Romero. I'm an entrepreneur
and a student and I mastered how to use
Monk wrote in my life, month mode is a period
of enhanced focus, discipline, and
productivity where you commit yourself
towards your goals. In 2021, I was a loser, mostly undisciplined
and unproductive, only doing the bare minimum
I needed to for school, I listened to the conventional
advice and play 2 h of video games every single day to balance the time I
spent at school. But then I realized
I was depressed, fat, bad grades, and
no girls either. After two month both cycles, I went into summer
40 pounds leaner, a straight a student
and straight pull it whether you want
increase productivity, improved mental
clarity, or to me and almost impossible deadline. If you take this class
and apply what you learn, you will reach your goals too. I'm very excited to teach
you just how far you can take yourself if you doubled
down and your focus, if all this sounds good, then follow me to
the first lesson.
2. Define your goals: If you infer nothing,
you'll always hit it. Unknown. Monk mode is an amazing tool, but without goals for it to
help you hit, it's useless. Think of it like driving a
race car instead of walking. If you drive a racecar
in the wrong direction, you're still not
going the right way. For month mode, we're sitting three ambitious goal
is to strive towards. And when I say ambitious, I mean ambitious, There's no point in setting goals.
You know, he can achieve. You won't be motivated
to try and achieve them because we already know
that you probably could, by setting goals to have
a sense of impossibility, were really forced
to push ourselves. Monk mode is a time
for challenge, and that challenge
brings huge results. The benefits to setting
these ambitious, challenging goals
are big as sets a specific direction
for us to move towards, as well as an obvious
result of our hard work. It also increases their
motivation and creates a greater sense of
accomplishments when we actually do
achieve the goals. And even if you don't
hit your goals, you'll still be further than where you would
have been if he didn't say ambitious
goals for the moon. And if you miss, you'll
still be among the stars. There is a difference
between being ambitious and
unrealistic though, don't try doing something
that's going to hurt herself, like losing 50
pounds in 30 days. That being said, we're capable of doing a lot more
than we think we are. So really try
setting these high. Alright, so recap before we
go into the next lesson, month mode is a great tool, but it means a great direction. In this monk mode, we're going to set three
great ambitious goals to strive towards. These goals must be extremely challenging and motivating
to get the maximum effect. And even if you don't
hit these goals, you're still going to be making a ton of progress towards them. Go watch the next
lesson right now, we're gold learned that three non-negotiables appointment
that make up its foundation.
3. The 3 non-negotiables: Monk mode works on
three non-negotiables, 10 min a day of meditation, 30 min of exercise, and waking up and go into bed
at the same time every day. Now, these might not seem like a lot, but here's why they work. Firstly, they force you to do delayed gratification
activities AND gate you use to them
because you can spend like 30 min a day exercising. Then you can spend 30 min
a day reading or studying, or doing whatever
you need to do. Secondly, and most importantly, these non negotiable
strengthen our mind. Your mind is your
most valuable asset and will only be able to
control our attention. Once we control our mind, this is what meditation is key. We must train her focus. The way meditation works
is we focus on something that's really hard to focus
on and that strengthens us. So usually you'll be
focusing on your breath. And the thing by your
breath is that it's super hard to focus on. So once we learn how to focus
on something as small as our breadth will be
able to learn to focus on anything once
our mind is strong, will be able to put all of
our energy towards our goals. Go into bed and waking up on schedule creates a
sense of routine, which is super essential
for focus and sleeping well just improves your
mood and makes you smarter to get the best sleep. The most important thing
is a consistent schedule. Studies have even
shown that it's more important than getting
enough sleep at night. They found that if
you go to bed for like 9 h every single night, but at different times
you'll actually feel worse. This is what we feel terrible
after staying up late, even if we've got enough sleep. Alright, quick recap
before the next lesson, there are three daily
non-negotiables. They are 10 min of meditation, 30 min of exercise, and a consistent sleep schedule. Go watch the next
lesson right now, where you will learn how to
eliminate distractions so you can put your entire
focus on your goals.
4. Eliminate distractions: The modern-day is designed to overstimulate you
instill your attention. Have you ever wondered why
social media apps are free? It's because they're
selling your attention. By maintaining your attention, these companies are
able to sell it to advertisers for a lot of money. That's how TikTok me $12
billion last year in 2022. This makes it clear that your attention is
extremely valuable. That means that we should
keep it to ourselves at all costs and only put it towards what we know
is a good use of it. For your monk mode, you're going to choose two of the most distracting
things in your life right now and completely
cut them out. My personal favorites
are no social media, no junk food, video
games, and no dated. This works in two ways. One, it cuts out
major destructions without your attention
going towards these things, it will naturally flow towards the delayed gratification
activities. And two, it makes working
on your goals fun because these distractions naturally are very gratifying in a moment, even though they're not
actually be helpful towards our future in any way, in the moment, we feel
great doing them. This makes doing other things less font because
our baseline is super high from doing all these instant
gratification activities. This means that after cutting
the biggest ones out, our baseline will naturally fall back down and look at that. Working now becomes more
fun during my monk, both lifting is the most
fun part of the entire day. And because of that,
I look forward to it. If I spent hours
playing video games every day than lifting
would no longer be as fun. Also, it gives the
practical benefit of having more time in the day if you use a spin hours everyday
watching Netflix. Well, hey, you just created
hours to spend working. Quick recap of the lesson
before we move on, attention is the new currency. Don't give it away for free. In your monk mode, you'll pick the two most
distracting activities so you can completely
cut them out. After eliminating
these distractions, you will find your goals
easier and even fun, as well as creatine that you can allocate towards
working on them. Follow me to the next lesson, where you'll learn how to
govern your environment.
5. Govern your environment: If you've made it to this
lesson in the course, you understand how valuable
your attention is. You also understand how companies want to take
advantage of that and take it and how
you should resist this and put it towards
your goals instead, in this lesson, you'll
learn how to control your environment so you
don't become disrupted. Keep your phone on, do not
disturb until it's necessary. In monk mode, notifications
are a huge distraction. That's why I would recommend having your notifications
turned off or using a do not disturb until your main work for
the day is done. You can also turn your
notifications off. Remember, monk
mode is a time for focus unless it's immediate
family or friends. We don't need to know that
that cute girl texted you back on Instagram while you're
busy to combat this, I just turned off
my notifications, turned my month modes. I still check my messages
throughout the day, but I just don't feel
obligated to do it anymore because the
notification is right there. You can also put away
destruction triggers. This comes after
you've already chosen your most distracting
distractions, which we'll get to when you're
designing your monk mode. You gotta put away all
the triggers for them. If you know that you
get hungry when you see donuts laying out,
put them away. If you feel like playing
video games When you see your controller and what's it
doing on, on the calendar? Obviously, we don't want to
have to rely on the strategy, but it's great to have in
our arsenal in month mode, you want to make it easier
to work towards their goals. Let's say one of your goals in length mode is to lift
weights again muscular. If this is a goal, making
it easier to achieve, you can put on your
gym clothing or gym bag in advance
to have it ready. The less friction
there is to go work, the better before we move
on to the final lesson, before we actually
make our monk mode, Let's go over what you
learned in this lesson. Attention is valuable and we want to keep it to ourselves. And we can do that by
controlling our environment. We can turn on do
not disturb mode on her phone and turn off
unnecessary notifications. We can put away triggers
for distractions. And finally, we can
make it easier to work by reducing the friction
it tastes to get started, go watch the next
lesson right now, where you'll learn the most
common mistakes people make in their first month
mode and how to avoid them.
6. 3 Common Mistakes: Now as great as mth mode is, there are a few mistakes that
are really commonly made. Personally, I struggled with all of these and wasted hours. Let's save you time and
avoid them entirely. Common mistake number one, trading for all
distractions for newborns. This is the biggest one for me. If you gave up TikTok, then don't start watching YouTube shorts or
Instagram Reels. Remember there's a
reason we gave it up, and these alternatives are
pretty much the same, right? Common mistake number two, not setting clear goals. Goals only work when they're
clear and actionable. Don't make it vague
exactly what you want. At first, I made the goal to be good students on
this sytem work. I wrote down specifically
what I wanted, which was a 4.0 GPA and
the less common mistake, common mistake number three, not managing your
time effectively. This is the most damaging one, as we've covered before, the amount of time
you'll have your day will explode in your month mode, you're gonna be tempted
to use it on a bunch of different stuff that
isn't actually an important, but you've got a resistant. I was tempted to waste a lot of time in my first
opened mean detox, and that's exactly what
ended up happening. I would sleep in, do unnecessary chores and watched YouTube videos
while taking notes, telling myself that
I was learning. This is why it's so
important to set straight specific
and hard goals. If you don't feel like
you're seriously might miss your goals and you won't feel motivated to chase after them. If you find yourself
experiencing this, the easiest way to get around
it is just by planning your day and advanced the night before a quick summary
before next lesson, there are three big
common mistake people make in their first month mode. They are 1 trillion
your old distractions for new ones to not
setting clear goals. And three, poor time management. But whilst the next
lesson right now and where you will create
your month mode.
7. Design your monk mode: If you're here, it means
to learn everything you need to know to make
your first month mode, we learn how to set
ambitious goals for your mind,
promote monk modes, three non-negotiables, how
to eliminate distractions, how to optimize
your environment, and the three big
mistakes people make when they go into their
monk modes. You're ready. I want you to write all of
this down on a sheet of paper. You'll hang it up somewhere,
you'll see every day so you can remind yourself of
your goals and guidelines. First off, we're
going to decide how long we want this month
mode period to be. If it's your first time, I would recommend starting
off with just a month. If you're up to the
challenge though, I've had monk modes
where I've gone three, it's really up to you and it depends a lot on the goals
you want to achieve. Then we're going to
set our three goals. Remember, you can do
a lot more than you think you can really convince
yourself in this time. Make these hard after this, right down to three month
but non negotiable. So you don't forget
them. They are one 10 min a day
of meditation to 30 min a day of exercise and waking up and going to bed at the
same time every day. Right now is the time
that you want to decide what time we're going
to wake up and go to bed. That just comes down to
personal preference. Finally, come up with your two biggest distractions and add those as guidelines 4.5. If you want an example of
what this can look like, go to the projects
category of this class. You'll find a picture of my month Mode protocol
also have a more in-depth written guide on how to design your monk mode
if you prefer that, once you're done, I want
you to take a picture of her protocol and share it as
a project, and that's it. You're finished.
8. Conclusion: You've made it to the
conclusion of this month, but of course, good job. Give yourself a pat on the back. Now by following your protocol, you'll be able to achieve
whatever your goals are. In this course, we've learned
the importance of setting a personalized monk modes
to reduce distractions, as well as the
various elements that contribute towards
success in month mode. This includes setting goals, the three non-negotiables,
eliminating distractions, and controlling
your environment. The benefits of Monk
mode are numerous from increased productivity
and well-being to a greater sense of
purpose and accomplishment. These benefits are the result of your hard work and your
month note practice. These benefits are the result of your hard work and dedication
to your monk mode practice. And you should be proud
of yourself for taking this important step
on your journey as you continue on your journey, It's also important
to be aware of the common mistakes that we went over that can derail
your progress. These include treating oldest
structures for new ones, not setting clear goals and
poor time management by being aware of these pitfalls and developing strategies
to overcome them. If you stay on track and achieve your success
and multi-modal, I hope that you
found this course a month mode to be
valuable and you feel equipped to set up your own personalized month mode
if you feel like it has, I would really appreciate
it if you left a review. Remember, the key to
success in monk mode is to find what works best for you and be consistent in your practices. I wish you the best of
luck on your journey and offer you my support
and encouragement. Thank you for joining
me in this course and committing to your
month mode practice. I believe in you
and know that you have the potential to
achieve great things.
Cheeto Romero, Life Coach
